TrainLikeMe

Bench Couch Stretch

Notes:

Key Points:

Set your rear foot on the bench with your knee in contact with the floor
Tilt your pelvis forward (posterior tilt) in order to stretch your hip flexors
With gentle pulses forward and backward, stretch your hipflexors

Common Mistakes:

Knee too far forward
No posterior tilt of the pelvis
Loss of posture (collapsing at the shoulders)

Exercise Notes:

Key Points:

Set your rear foot on the bench with your knee in contact with the floor
Tilt your pelvis forward (posterior tilt) in order to stretch your hip flexors
With gentle pulses forward and backward, stretch your hipflexors

Common Mistakes:

Knee too far forward
No posterior tilt of the pelvis
Loss of posture (collapsing at the shoulders)

Where you should 'feel it':

Primary Muscles:

Quads

Quadriceps

Secondary Muscles

Obliques

Bench Internal Hip Rotation

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Mobility

Bench Internal Hip Rotation

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set yourself on all 4's and in line with a bench
Open up one hip as much as possible, then plant the knee on the bench
Keeping everything else still, raise your foot as high as possible whilst keeping the knee in contact with the bench

Where you should 'feel it':

Primary Muscles:

Quads

Quadriceps

Secondary Muscles

Bench Internal Hip Rotation muscle groups

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Mobility

Hip Drops To Extend

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

With both arms off the ground, set your knees in a flexed position (around 90 degrees)
Shift your weight as you drop into one side
After shifting your weight, extend up through your glute
Challenge yourself to gain all movement through the hip extension

Where you should 'feel it':

Primary Muscles:

Glutes,Hips

Gluteus Maximus,Hips

Secondary Muscles

Kick Through T-Spine Opener

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Mobility

Kick Through T-Spine Opener

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

From the top of a push-up position, kick through with one leg and extended it once set.
Try and make sure that your leg is in line with your hip joint
With the arm closest to the kicked through leg, perform a t-spine opener in a controlled manner
Repeat for prescribed reps on one side before changing

Where you should 'feel it':

Primary Muscles:

Glutes,Lats

Gluteus Maximus,Latissimus Dorsi

Secondary Muscles